Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 GHD Situps
Group…
10 Dislocates
10 Good Mornings
Bear Crawl Down
Inch Worms Back
10 Yoga Push ups
10 Scorpions
Review the Bench Press and Roll outs
Strength and Skill:
Five sets of:
Bench Press x 2-4 reps @ 2 sec descend
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3 sec descend
Rest 90 seconds
Complete in 14 minutes.
Fitness:
Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises or 30 Abmat situps
20 Stationary Dips or 20 Hand release push ups
Performance:
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Time cap of 16 minutes.
Mobility:
LAX to Plantar Fascia
Banded Hamstrings
Roll Posterior
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SATURDAY 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021
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